1 Strict hand stand push up
2 Air squats
3 Thruster 95/65
4 Pull-up
5 Burpees
6 Toes 2 bar
7 Wall balls shots 20/14
8 KB swings 70/44
9 Double-unders
10 Overhead walking lunges 45
11 Hang power cleans 95/65
12 Push press 95/65
Block Strength
Three sets of:
Jerk Balance x 3 reps
Don’t worry about weight, just focus on mechanics.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Snatch + Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.
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